Stop Letting EMOTIONS Control You

Summary

In this video, Dr. Sadat Warrior explores the nature of emotions as neurochemical responses in the brain and their progression from the limbic system to the prefrontal cortex, resulting in feelings and actions. He outlines four levels of emotional regulation, emphasizing the importance of awareness, acknowledgment, acceptance, and appropriate action. The video offers practical steps to help viewers gain control over their emotions, promoting emotional intelligence and self-regulation.

Takeaways

• 🧠 Emotions are neurochemical responses in the brain, originating from the limbic system, which is the most primitive part of the brain.
• 💡 Key neurochemicals involved in emotions include dopamine (happiness), serotonin (sadness), and adrenaline (excitement and fear).
• 🔄 There's a distinction between emotion and feeling; emotions are biological responses, while feelings are subjective and influenced by personal factors.
• 🤔 Emotional regulation involves a process where the prefrontal cortex becomes aware of emotions, leading to thoughts and actions.
• 🚫 Level zero regulation is acting on emotions without any control, similar to how animals react.
• 🛡 Level one regulation is when the prefrontal cortex is aware of the emotion but can be overwhelmed, leading to emotional actions.
• 🔒 Level two regulation is suppressing emotions to the point where they are not visibly apparent, even to oneself.
• 🌟 Level three regulation is the highest level, where the prefrontal cortex not only recognizes but also modulates emotions without acting on them.
• 👀 The first step in emotional regulation is awareness, which can be improved through practices like journaling and self-reflection.
• 🌀 Deep breathing can help reduce sympathetic nervous system activity, aiding in the awareness and regulation of emotions.
• 🤝 Support systems and practices like gratitude journaling can assist in acknowledging and accepting emotions as part of the regulation process.
• 🚶‍♂️ Allowing time for emotions to translate into actions, such as taking a walk, can help in managing emotional responses effectively.

Q & A

What is the main topic of Dr. Sadat Warrior's video?

The main topic of Dr. Sadat Warrior's video is emotional regulation, explaining what emotions are and how to manage them effectively.

According to the script, what are emotions from a biological perspective?

Biologically, emotions are neurochemicals in the brain that fluctuate depending on life events, representing fundamental reactions in the brain at the lyic system level.

What are the three important neurochemicals associated with emotions mentioned in the video?

The three important neurochemicals associated with emotions are dopamine, which leads to happiness; serotonin, which if it falls, leads to sadness; and adrenaline, which leads to excitement but also fear and panic.

How does the prefrontal cortex play a role in the emotional process?

The prefrontal cortex becomes aware of emotions from the lyic system, leading to feelings. It is the most evolved part of the brain and is responsible for regulating emotions, thoughts, and actions.

What is the difference between an emotion and a feeling as explained in the video?

An emotion is a neurochemical reaction in the lyic system, while a feeling is the subjective experience of that emotion once the prefrontal cortex becomes aware of it, influenced by personal identity, memories, and the situation.

What are the four levels of emotional regulation described by Dr. Sadat Warrior?

The four levels of emotional regulation are: Level one - no regulation (acting on pure emotion), Level two - some regulation (awareness but overwhelmed by strong emotions), Level three - good amount of regulation (able to suppress emotions), and Level four - highest level of control (able to modulate emotions without acting on them).

Why is awareness the first step in emotional regulation according to the video?

Awareness is the first step in emotional regulation because you cannot control what you cannot see or recognize. It involves becoming aware of the emotions one is experiencing and is a key step in managing them.

What is the role of deep breathing in emotional regulation as discussed in the video?

Deep breathing helps reduce sympathetic activity in the lyic system and switches towards parasympathetic activity, making it easier to become aware of emotions and thus facilitating the process of emotional regulation.

How can acknowledging and accepting emotions assist in emotional regulation?

Acknowledging and accepting emotions helps in emotional regulation by allowing individuals to understand and accept the presence of emotions without guilt or suppression, which is crucial for managing them effectively.

What is the recommended action step to attach the right action to an emotion as per the video?

The recommended action step to attach the right action to an emotion is to go for a walk, which allows the body the freedom to move and process the emotion without committing to a specific course of action immediately.

How does Dr. Sadat Warrior suggest improving emotional regulation skills?

Dr. Sadat Warrior suggests improving emotional regulation skills through practice, awareness, acknowledgement, acceptance, and finding a support system or practices like journaling and gratitude exercises.

Outlines

00:00

🧠 Understanding Emotions and Their Regulation

Dr. Sadat Warrior introduces the topic of emotions, emphasizing the difficulty in controlling them and the feeling of helplessness they can induce. He explains that emotions are neurochemical responses in the brain to life events, originating from the limbic system. The video aims to educate viewers on what emotions are and how to regulate them. Dr. Warrior outlines the neurochemicals involved in emotions, such as dopamine, serotonin, and adrenaline, and distinguishes between emotions and feelings. He describes the process of how emotions lead to feelings, thoughts, and actions, and introduces the concept of emotional regulation with four levels, from zero regulation, where actions are driven by pure emotion, to level four, where individuals have complete control over their emotional responses.

05:01

🌱 Steps to Emotional Regulation

The second paragraph delves into the steps to build emotional regulation. Dr. Warrior emphasizes the importance of awareness as the first step, suggesting that recognizing and acknowledging one's emotions is crucial. He recommends journaling as a tool to enhance self-awareness. The second step involves acknowledging the presence of an emotion without judgment. Acceptance of the emotion and its impact on the individual is the third step, where a support system or practices like gratitude journaling can be beneficial. The final step is about action, allowing the emotion to guide a thought and an action without being overwhelming. Dr. Warrior suggests taking a walk to process emotions before committing to a course of action, highlighting that emotional regulation improves with practice.

Keywords

💡Emotions

Emotions are neurochemical responses in the brain that vary depending on life events. They are fundamental reactions at the lyic system level, indicating a biological and inevitable aspect of human experience. In the video, emotions are described as the starting point for a sequence of internal responses, leading to feelings, thoughts, and actions. For instance, the script mentions 'dopamine which leads to happiness' and 'adrenaline which leads to excitement but also fear and panic'.

💡Lyic System

The lyic system is referred to as the most primitive part of the brain, responsible for generating emotions. It is the initial site where emotional responses are triggered. The video explains that emotions are a product of the lyic system's reaction to external stimuli, and these emotions are then processed further up in the brain.

💡Neurochemicals

Neurochemicals are chemicals in the brain that influence emotions. The video lists dopamine, serotonin, and adrenaline as key neurochemicals associated with happiness, sadness, and fear or excitement, respectively. These chemicals are integral to understanding how emotions arise and are regulated within the brain.

💡Prefrontal Cortex

The prefrontal cortex is the most evolved part of the brain and plays a crucial role in emotional regulation. It becomes aware of emotions from the lyic system and can modulate them. The video describes how the prefrontal cortex's involvement in emotional processing leads to feelings and eventually to thoughts and actions, distinguishing it as a higher cognitive function compared to the automatic responses of the lyic system.

💡Feelings

Feelings are the subjective experience of emotions, influenced by personal identity, memories, and beliefs. The video explains the distinction between emotions and feelings, noting that while emotions are biological responses, feelings are the personal interpretation of those emotions. For example, the script states that 'feelings are subjective' and 'depend on you who you are'.

💡Thoughts

Thoughts are the cognitive responses that follow the awareness of an emotion, often manifesting as the first clear sentence that comes to mind. In the video, thoughts are described as the bridge between emotions and actions, such as 'I hate this place' or 'I love this person', which are direct outcomes of the underlying emotions.

💡Actions

Actions are the behavioral responses that stem from emotions, feelings, and thoughts. The video outlines a progression from emotion to action, where the prefrontal cortex's regulation of emotions influences the decision to act in a certain way. An example given is the difference between acting out of pure emotion, as in road rage, versus acting with regulated emotion.

💡Emotional Regulation

Emotional regulation is the process of managing one's emotions to prevent them from overwhelming one's behavior. The video discusses four levels of emotional regulation, from zero regulation, where actions are a direct response to emotions, to level four, where individuals can modulate their emotions and not let them control their actions. The video emphasizes the importance of awareness, acknowledgement, acceptance, and action in building emotional regulation.

💡Awareness

Awareness is the first step in emotional regulation, which involves recognizing and identifying one's emotions. The video suggests that becoming aware of one's emotions is crucial for effective emotional regulation, as it allows for conscious control over how emotions influence thoughts and actions. The script encourages self-reflection and journaling as tools to enhance emotional awareness.

💡Acknowledgement

Acknowledgement is the act of accepting the presence of an emotion without judgment. The video describes it as a step in emotional regulation where one simply recognizes the emotion as a current experience, which is essential for not getting overwhelmed by the emotion and moving towards acceptance and regulation.

💡Acceptance

Acceptance in the context of the video refers to the cognitive and emotional process of embracing the existence of an emotion and its impact on oneself. It is portrayed as a critical step in emotional regulation, allowing individuals to understand and contextualize their emotional responses, which can lead to more controlled and thoughtful actions.

Highlights

Emotions are neurochemicals in the brain that fluctuate based on life events.

The limbic system, the most primitive part of the brain, is responsible for emotions.

Dopamine, serotonin, and adrenaline are key neurochemicals linked to happiness, sadness, and fear respectively.

Oxytocin, testosterone, and estrogen are among other chemicals that contribute to emotions.

The prefrontal cortex becomes aware of emotions, leading to feelings, which are subjective.

Feelings are influenced by personal identity, memories, and the current situation.

Emotions lead to thoughts, which in turn lead to actions, forming a complete emotional response cycle.

Level one of emotional regulation is acting on emotions without any control, similar to animal behavior.

Level two involves some regulation where the prefrontal cortex can modulate emotions but may still be overwhelmed.

Level three regulation allows the prefrontal cortex to suppress emotions, making them invisible to others.

The highest level of emotional regulation is when the prefrontal cortex can modulate emotions without being controlled by them.

Building emotional regulation starts with awareness of one's emotions.

Deep breathing can help reduce sympathetic activity and increase awareness.

Acknowledgement of emotions is essential and involves accepting their presence without guilt.

Acceptance of emotions involves understanding their impact and associated memories.

Action in emotional regulation means allowing emotions to guide thoughts and actions appropriately.

Emotional regulation improves with practice and can be aided by activities like journaling and walking.

Transcripts

you know people say don't be so

emotional but at the same time they also

feel that controlling emotion is hard

people lose themselves when they get

emotional they feel helpless it's like

when you're emotional you can't control

your own body why is this such a problem

and how can we fix it that's what we

going to talk about in today's video hi

everyone I'm Dr Sadat Warrior and in

today's video I'm going to tell you what

emotions are and how can you regulate

them if you haven't subscribe to the

channel yet do so it means a lot to me

and you get to see more such videos on

your timeline what are emotions it's

something that we've all experienced

we've all felt happy sad angry jealous

but biologically speaking emotions are

neurochemicals in the brain that go up

and down depending on what is happening

in life our brain is constantly reacting

to what is going on and emotions are the

fundamental reactions in the brain at

the lyic system level now if you've been

a subscriber of the channel you already

know that the lyic system is the most

primitive part of the brain in other

words emotions are inevitable if you're

alive and your experiencing things you

will have emotions what are the

neurochemicals that lead to emotion

there are many of them but I'll tell you

the three important ones there is

dopamine which leads to happiness there

is serotonin which if it falls it leads

to sadness and there is adrenaline which

leads to excitement but also fear and

panic now there are other chemicals as

well like oxytocin that leads to bonding

and testosterone and estrogen and

progesterone all of these chemicals come

together to give you emotions now that

you know that emotions are inevitable

what happens after that if you picture

the brain imagine emotions coming from

the lyic system gradually your

prefrontal cortex which is the most

evolved part of the brain has to become

aware of these emotions and that is what

we call feel feeling there is a

difference between emotion and feeling

as your prefrontal cortex becomes aware

of the emotion that is when the feelings

come in feelings are subjective it

depends on you who you are what your

memories are what is your identity what

is your belief system what is the

situation that you are in all these

things will affect how you feel about an

emotion so something can happen that can

make you have anger as an emotion but

will you feel angry depends on the

situation or depends on you if you're

not the type of person to get angry you

might not feel it but that doesn't mean

that the emotion of anger is not there I

hope that difference is clear to you but

what happens after you get a feeling

then you get a thought a thought is the

first clear sentence that pops into your

head about an emotion for example I hate

this place or I love this person all of

these sentences are thoughts that come

from an emotion and finally after a

thought comes an action which is oh let

me get out of here or let me go and talk

to her so now let's understand the

entire flow there is emotion in the lyic

system the prefrontal cortex eventually

gets the feeling it then leads to a

thought which then leads to an action

from the motor cortex this is how we go

through life now that you've understood

what emotions are let's talk about

emotional regulation and I want to tell

you about four levels of emotional

regulation level one zero regulation you

get an emotion and you act there is no

difference between emotion feeling and

thought and this is how animals operate

when something happens to them their

lyic system reacts in an emotional way

and that emotion gets played out as an

action a good human example is road rage

and we've all seen these people getting

out of the car thrashing somebody

without thinking this is when a human

being loses complete control over their

actions and they're acting out of pure P

emotion whether that's fear anger love

or jealousy there is no prefrontal

cortex only limic level two is when

there is some regulation the prefrontal

cortex is aware of the emotion it can

even modulate the emotion but when the

emotion becomes too strong then the

prefrontal cortex is overwhelmed and

this is when you can see that somebody

is trying to control themselves but

their action still tells you that they

are feeling emotional level three is a

good amount of Regulation where the

prefrontal Al cortex has control so much

so that they are able to suppress the

emotion so somebody from the outside

can't even tell if this person is

emotional or not but inside they are

feeling all of that emotion so much so

that they may even be suppressing it and

they themselves cannot deal with it in

other words the prefrontal cortex cannot

fully feel the emotion because it has

suppressed it and level four is

according to me the highest level of

control which is the prefrontal cortex

can not only feel the emotion but it can

also modulate it which means it can

decide how much to feel is this the

right time to feel it if so can I feel

all of it and can I still not act on it

just have that feeling in place without

letting the emotion control your actions

according to me this is the highest

level of emotional regulation that only

a few people are able to achieve so how

do you build emotional regulation there

are four steps number one is awareness

you cannot control what you cannot even

see so first step is to Simply become

aware of your emotion ask yourself what

emotion are you going through are you

happy are you sad are you angry are you

jealous are you upset the more you ask

yourself this question and the more you

talk or even better the more you write

the more aware you become of your

emotion learning to recognize emotion is

a key step in regulation and this is

where therapy helps a lot of people need

help even Crossing this first level and

that's why I always recommend journaling

to everyone if for nothing else just to

become aware of your emotions initially

if you're caught in a very strong

emotion you will not be able to think

logically in other words your prefrontal

cortex is not working well so before

anything else your first priority is to

reduce the sympathetic activity in your

limic system and switch towards

parasympathetic we've already spoken

about the sympathetic parasympathetic

relationship and you know that one of

the best ways to do this is by deep

breathing if you want to learn more

about how you can use breath work to

control your sympathetic system you can

watch this video right here start by

doing this and it helps to make your

step one which is awareness easier step

number two is acknowledgement which is

after you are aware that this is my

emotion simply acknowledge that yes this

is what is happening with me

understanding that emotions are

inevitable and that you are not meant to

fight it or suppress it you don't have

to feel guilty for having an emotion but

simply to acknowledge that this has

happened to me and this is something

that I'm going through step number three

is acceptance this is where your

prefrontal cortex decides how do you

feel about that emotion how does this

emotion affect you what does this make

you want to say what does this make you

want to do what Memories does it trigger

inside you accepting all of this is a

part of emotional regulation for both

acknowledgement and and acceptance it

helps to have some sort of support

system that is people that you can speak

to or practices like gratitude

journaling just remembering what you are

grateful for and putting this emotion in

the context of life helps you go through

these steps better and finally when it

comes to step number four which is

action this is where you allow the

emotion to become a feeling which

becomes a thought which eventually leads

to you doing something many people

struggle with attaching the right action

to an emotion and for that I personally

recommend going for a walk this is when

you allow your body the freedom to move

but at the same time you are not

committing to a very specific course of

action before you engage in any action

which is more forceful give that emotion

action Loop sometime emotional

regulation is an exercise that gets

better and better with practice I hope

that this video helps you if you have

any questions about it let me know and

if there are things that you have tried

to control your emotions I would love to

hear about about that as well I hope

this video has been helpful for you I

will see you guys in the next one bye

everyone take care